When one’s heart beats, pumping blood, this is called systolic pressure. When the heart is at rest, between the beats, the blood pressure lowers, and this is known as diastolic. Thus, systolic and diastolic numbers are used while reading the blood pressure. The ideal blood pressure should be in the range of 120/80 means a systolic has to be 120 and a diastolic of 80. High blood pressure or hypertension, is blood pressure that is higher than the recommended range. One with high blood pressure can be at a greater risk of suffering from cardiovascular diseases. One may encounter a stroke or a heart attack, heart failure, peripheral arterial disease, aortic aneurysms, and even kidney disease. These problems can further lead o higher morbidity and mortality rates in the country. It is essential to manage high blood pressure and improve your quality of life.
This is how you can keep your blood pressure within the normal range
- Eat a well-balanced diet: To keep the blood pressure within the recommended range, cut down on the amount of sodium (salt) that you eat and load up on potassium. It is also necessary to eat foods low-fat foods, fruits, vegetables, and whole grains. Stay away from junk, processed, and canned foods. It will be imperative for you to limit your alcohol intake and quit smoking. Remember binge eating can lead to obesity and this can increase the chances of high blood pressure. So, eat well.
- Exercise every day: Exercise is a great way to maintain an optimum weight and lower your blood pressure. You should try to do brisk walking, aerobics, Pilates, running, swimming, cycling, jogging, or gymming for at least 5 days a week and around 45 minutes. Do regular stretching and yoga as well. But, remember to exercise under the guidance of a fitness trainer.
- De-stress and stay calm: Stress is a part and parcel of life. It can arise due to personal or professional life. Thus, stressing a lot can raise one’s blood pressure and in turn lead to hypertension. It is better to opt for relaxation techniques like meditation to stay composed.
- Monitor your blood pressure without fail: Doing so can help you to understand your health. If the blood pressure is higher than usual, you need to consult an expert.
- Take medication: Don’t self-medicate and take medication prescribed by the doctor only. Skipping the medication is a strict no-no.
Views expressed above are the author’s own.
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